Accentuated Eccentric Loading and Alternative Set Structures: A Narrative Review for Potential Synergies in Resistance Training [Article Review]

Whistle Performance
Apr 28, 2025
3 min read

Introduction: Beyond Traditional Sets

Are your athletes hitting a plateau? As performance coaches, we're constantly seeking innovative methods to optimize training stimuli without overtaxing the athlete. This review of "Accentuated Eccentric Loading and Alternative Set Structures: A Narrative Review for Potential Synergies in Resistance Training" by Chae et al. (2024) explores two unconventional tactics—Accentuated Eccentric Loading (AEL) and Alternative Set structures (AS)—and their potential to revolutionize strength and power development. Buckle up as we dive deep into the science and practical applications of these methods, offering you actionable insights to implement with your athletes.

Decoding AEL and AS: A Deep Dive

The core challenge in resistance training is to maximize stimulus while minimizing fatigue. Traditional sets (TS), where repetitions are performed consecutively, often lead to a proportional increase in both. AEL and AS offer unique solutions by manipulating the loading scheme and set configurations.

Accentuated Eccentric Loading (AEL): This involves overloading the eccentric (lowering) phase of a movement. The research suggests AEL can increase training stimuli by creating greater muscle damage.
Alternative Set Structures (AS): This involves incorporating intra-set rests, which may attenuate fatigue by allowing for partial recovery between repetitions.

The authors propose four scenarios for integrating AEL and AS into training programs:

AEL + AS in a Single Exercise: Combining eccentric overload with intra-set rests within the same exercise.
AEL + AS & AS Across Multiple Exercises: Using AEL + AS in primary exercises while employing AS in accessory exercises to manage overall fatigue.
AEL and AS in Different Training Blocks: Prescribing AEL and AS in distinct training blocks based on specific training goals (e.g., strength-endurance vs. basic strength).
AEL and AS for Speed-Strength: Utilizing AEL to augment power output and AS to minimize fatigue during speed-strength training.

Practical Considerations

The review emphasizes the importance of logistical considerations when implementing AEL and AS. For AEL, weight releasers (WRs) and dumbbells (DBs) are highlighted as practical tools due to their relatively low cost and ease of use. For AS, the type of rest redistribution (RR) is crucial. The RR type of AS may be more appropriate for high-volume exercises and basic cluster sets (basic CSs) and inter-repetition rest (IRR) may be appropriate for lower volume exercises.

Integrating AEL and AS into Block Periodization

The authors delve into how AEL and AS can be strategically incorporated into different phases of block periodization. For example, during a strength-endurance block, the focus is on type II muscle fiber adaptations, which AEL has been shown to stimulate effectively. In a basic strength block, AS with additional load can be used to enhance force production capabilities. During a functional overreach block, AEL + rest redistribution can be implemented in exercises like back squats and bench presses to increase volume load. Finally, in a speed-strength block, AEL may augment power output while AS reduces fatigue.

Conclusion: Key Takeaways and Practical Applications

This review provides a compelling case for the strategic integration of AEL and AS into resistance training programs. By understanding the unique benefits of each technique and carefully considering logistical factors, performance coaches can unlock new levels of adaptation in their athletes.

Key Takeaways:

AEL and AS are unconventional training tactics that can increase training stimuli and alleviate fatigue, respectively.
Combining AEL and AS can lead to synergistic benefits, allowing for greater training adaptations.
The strategic integration of AEL and AS into block periodization can optimize training outcomes across different phases.

Practical Applications for Performance Coaches:

Assess your athletes: Determine which athletes may benefit most from AEL and AS based on their training history, goals, and current fitness level.
Start with the basics: Introduce AEL and AS gradually, beginning with simple exercises and gradually increasing the complexity and intensity.
Monitor and adjust: Closely monitor your athletes' response to AEL and AS and adjust the program accordingly.
Embrace experimentation: Don't be afraid to experiment with different AEL and AS protocols to find what works best for your athletes.

By embracing these innovative techniques, you can help your athletes break through plateaus and achieve their full potential.

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